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Dirty 30 Dumbbell Workout

February 9, 2015 by Hillary 3 Comments

Hi again! Twice in one day, I know. I just couldn’t wait until Workout Wednesday to share this workout with you.

I was cooped up inside my apartment on Sunday due to the rain (which was wonderful on one hand because we need all the rain), but I was itching to get outside and move. Plan B: an indoor workout, Nutrition Nut style.

I started with the No Euipment Plyo Workout to get my heart rate soaring (!), and then I created a quick blitz of a dumbbell workout. You can do this one in a small amount of space (i.e. your dorm room or living room) with one set of dumbbells (two if you want to vary the weight).

This short routine incorporates moves that target the lower body, upper body, and core; so it’s essentially a full-body workout. If you’re feeling it, repeat the entire workout!

30

What You’ll Need

  • set of dumbbells – I used a lighter and heavier pair (10 and 15lbs.)
  • yoga mat – optional

Exercises

most, if not all, of these exercises have been spotted on Nutrition Nut before

  • glute bridges – I use a 15lb. dumbbell
  • snatches – I use a 15lb. dumbbell; 15 each arm
  • deadlifts – I use 15lb. dumbbells
  • front shoulder raises – I use 10lb. dumbbells
  • squats – I use both 15lb. dumbbells
  • chest press – I use 15lb. dumbbells
  • russian twists – I use a 15lb. dumbbell
  • bicep curls – I use 15lb. dumbbells
  • lunges – I use both 15lb. dumbbells
  • v-ups – I use a 10lb. dumbbell

 Want a heavier challenge? Try this sandbag + kettlebell Dirty 30 Workout.

5 Dumbbell Moves You Should Do

Filed Under: Fitness Tagged With: Dirty 30 Dumbbell Workout, Low-impact Dumbbell Workout

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“Anxiety is a symptom, not a diagnosis.” - Dr. “Anxiety is a symptom, not a diagnosis.” - Dr. George Papanicolaou

It’s no secret that I suffer from chronic anxiety and panic attacks. Or at least I don’t intend it to be. Because while there can be a lot of shame and embarrassment around both of these, I know I’m not alone in my experiences. While I’ve leaned toward the more anxious side most of life, my bothersome anxiety has steadily increased since my mid-twenties - some periods being worse than others. 

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Here are some ways I have been nurturing my body & mind as I work with a team of practitioners to work on understanding the **root causes** of my panic, and to live with more ease. 

» no coffee (not even decaf)

» meditating regularly - I’m using @insighttimer 

» gentle movement

» weekly therapy sessions

» attempting cold showers (this is hard for me!): if you’re interested, you can research how this impacts the nervous system

» working with a naturopathic doctor to focus on gut + hormone health

» trying a new Rx - a decision that took years of consideration

» lastly, opening myself up to vulnerable conversations/sharing my story and my experiences in efforts to reduce any shame and connect with others 

I am not my anxiety. 

[image: a photo I snapped to send to my mom of my naturally red palm holding my Rx on the first day I took it]
This rare blue sky day in February is having me da This rare blue sky day in February is having me day dreaming about long, light-filled summer days... they’ll be here soon. 

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We had snow much fun exploring the picturesque Bavarian town of Leavenworth, WA for a much-needed mid-week getaway to the mountains. 🏔

We stayed in a cozy little cabin @logecamps right on the Wenatchee River (one day I’ll be back to stay at the stunning @phleavenworth), played in Enchantment Park, took a drive to Lake Wenatchee, and discovered some of the best food downtown (I’m saving my food recs for another post).

Nestled between the snow-capped Cascade Mountains with the river running through town, it’s quite magical in the middle of winter. ❄️ I’m already dreaming of heading back for some summer adventures!
I’m sure Koba is wondering why we ever lived in I’m sure Koba is wondering why we ever lived in Florida for two years.

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